I’ve been dabbling a bit in all the different eating plans…I figure it’s part of my job to test them all first-hand! One thing I’ve been hearing from the GI Diet participants is how much they love the recipes in the books. So tonight, I baked up a batch of muffins from the “GI Diet Express”.
Healthy Lifestyle Challenge participant Barb Hanslien raves about the muffin recipes. She bakes up a batch every Sunday and when she brought some into work, she didn’t tell anyone they were healthy, but her coworkers raved about her baking and even asked for the recipe!
Muffins you buy from a coffee shop, bakery or deli are usually calorie-bombs, as I call them. A whole grain raspberry muffin from Tim Horton’s weighs in at a hefty 400 calories with 17 grams of fat! So try this tasty and healthy recipe instead. Bake up a double batch and freeze for convenient snacks to grab and go.
Mixed Berry Muffins
from GI Diet Express for Busy People by Rick Gallop, $15.96 at Chapters.
makes 12 muffins
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1 cup All Bran or 100% Bran cereal
1 cup wheat bran (I bought oat bran by mistake and used that instead)
1 1/2 cups buttermilk
1/2 cup liquid egg (I used liquid egg whites)
1/4 cup canola oil (I substituted with 2 tbsp oil and 2 tbsp no-fat plain yogurt)
1 tsp vanilla extract
1 cup whole-wheat flour
1/2 cup sugar substitute (Splenda, etc)
1 tsp baking soda
1/2 tsp baking powder
1 1/2 cups of blueberries and raspberries
1. Preheat the oven to 350F. Line or grease 12 muffin cups and set aside.
2. Combine the bran cereal and wheat bran in a large bowl. Stir in the buttermilk and set aside for 5 minutes. Stir in the egg, oil and vanilla.
3. Combine the flour, sugar substitute, baking soda and baking powder in a separate large bowl. Stir into the bran mixture until just moistened, then stir in the berries.
4. Divide the batter among the muffin cups. Bake for about 25 minutes or until a cake tester inserted in the center comes out clean. Remove from oven and cool in the pan for about 5 minutes, then remove them from the pan to a wire rack to cool slightly before serving.
Storage: The muffins can be stored, covered at room temperature for up to 2 days or frozen for up to 1 month. To freeze, wrap each muffin individually, then place them in a resealable plastic bag or airtight container.
Nutrition information for 1 muffin, based on my substitutions:
136 calories, 3.8 grams fat, 6.8 grams fibre, 6.1 grams protein
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